Mediterranean Roasted Fish
Keith Ann Clotiaux (originally from South Beach Diet)
Yield: 4 servings
2 tsp olive oil
1 large onion, thinly sliced
3 Tbsp dry white or red wine
2 cloves garlic, finely chopped
1 (14oz) can chopped tomatoes, drained
8 black olives, pitted, coarsely chopped
1/4 tsp dried oregano
1/4 tsp grated orange
Salt and freshly ground black pepper
1 lb thick-cut, firm-fleshed fish cut into 4 portions (halibut, cod or monkfish)
Preheat oven to 450˚F. In a large nonstick skillet, heat oil over medium-high heat. Add onions and sauté until lightly browned, about 5 minutes.
Add wine and garlic; simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with salt and pepper.
Arrange fish in a single layer in a shallow baking dish and season with salt and pepper. Spoon the tomato mixture over the fish. Bake for 15 minutes or until the fish fillets are opaque in the center.
Yield: 4 servings
A tasty and healthy seafood recipe. Perfect summer fare — it’s quick and you can avoid heating up your kitchen by using one pan. (Nov 2010)
2 tsp olive oil
1 large onion, thinly sliced
3 Tbsp dry white or red wine
2 cloves garlic, finely chopped
1 (14oz) can chopped tomatoes, drained
8 black olives, pitted, coarsely chopped
1/4 tsp dried oregano
1/4 tsp grated orange
Salt and freshly ground black pepper
1 lb thick-cut, firm-fleshed fish cut into 4 portions (halibut, cod or monkfish)
Preheat oven to 450˚F. In a large nonstick skillet, heat oil over medium-high heat. Add onions and sauté until lightly browned, about 5 minutes.
Add wine and garlic; simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with salt and pepper.
Arrange fish in a single layer in a shallow baking dish and season with salt and pepper. Spoon the tomato mixture over the fish. Bake for 15 minutes or until the fish fillets are opaque in the center.
NOTE: To avoid heating the oven, just add the fish to the original skillet and poach it in a little more wine after cooking the onions and tomatoes together — saves dirtying another pan, too!
Per serving: 166 calories, 9g fat mono, 47mg cholesterol, 21g protein, 116mg sodium